Dietary fiber

Dietary fiber is derived from the edible parts of plants that are not broken down by human digestive enzymes. There are several types of fiber but the two primary types are soluble and insoluble fiber. Insoluble fiber (as found in oat bran for example) is responsible for the cholesterol lowering benefits. Soluble fiber (found in grains, vegetables and fruits) promote bowel regularity and help to ward off diseases such as colon cancer.

How Much We Need
Men: need about 32g of fiber a day
Women: need about 24g of fiber per day.

What Are The Best Foods To Eat To Get My Daily Fiber Requirements?
Most importantly just think whole grains, nuts, seeds, fresh fruits and vegetables. There is no fiber in any animal product. Here is some lists of high fiber foods broken down into categories by food type.

Supplements
The most common supplements are various forms of psyllium. Psyllium (in products like Metamucil®) are a form of insoluble and soluble fiber which can be added to foods or taken with water or juice. .

Can I Have Too Much Fiber?
Consuming more than 50g of fiber per day can cause intestinal blockages in certain susceptible people. Unless you are taking supplements it is difficult to eat that much fiber in one day.http://www.whfoods.com/genpage.php?tname=nutrient&dbid=59

Nutritional term, no substitutions